FF's AGVT Log

No need to apologise. I may well have done 10x10 but I've done so much over the years! :p

Yeah seem to be on the mend - self diagnosis and self treatment FTW! :cool:
 
Beautiful session! Kudos for your injury management also.



PK, 90 second rest would probably do you the world of good. Weight light enough to make your reps perfect while still raping your muscles.
 
Non AGVT Day

I didn't have much time on Sunday and needed to recover from the London meet so did a bit of a fun session and did some BROCEPS!

Db snatch

30*5
36*3
40*2
44*2
48*1
50*1 (f)

Struggled a little - I had done shoulders on the Friday so it was no surprise.

Straight bar curlz // hammer curlz

27.5*8 // 14*6
27.5*8 // 14*6
27.5*8 // 14*6
27.5*8 // 14*7

Ez bar overhead tricep // close grip press up

17.5*8 // 8
27.5*8 // 8
37.5*6 // 8
27.5*10 // 8

Cable row

20*8
30*8
45*8
55*8

Barbell Roll outs

4x10
 
Phase 2 - Chest/Back 2

Ring Dips:

Bw*8
5*6

Working sets

15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4
15*4

Tbar Rows:

95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4
95*4

Bench:

70*8
95*8
95*6
95*6

Pull ups

Bw*6
10*6
10*6
10*6

Feels good. :)

Session volume:

8,588Kg


New Phase volume:

39,559Kg


Total volume to date:

108,863Kg
 
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Kinda hard when doing ring dips :p

I'm alternating doing bench x volume and ring dips x volume, and having them as a subsidiary exercise as I want to keep that functional strength up. It's not ideal in terms of AGVT is about - but I'm still getting a lot of out it. :)

It is a fair rebuke though :p
 
Hehe... Through your inspiration, I went in for some ring dipping this afternoon (finally rigged two sets of TRX cables up for some amusement)... 4*5 today.

What an awesome exercise. I stopped doing regular dips six months/a year ago because they were a it meh with +20kg, but with rings it's so much more fun. And haaaaaaaard! :cool:

Massive chest, tri and lat pump.

It was funny, though, I think once my body gets used to the movement, adding weight shouldn't be a problem because the third set felt comparatively easy... We shall see, however!

Thanks again, dude! :)
 
Mr.FF

Do you have any links for reading on AGVT? Or is it easier to test use your first post to follow the program? Just trying to read up on it :)
 
Freefaller said:
BennyC did the normal GVT with great success I believe. I had great success with AGVT last time. :)
Click to expand...

If by success you mean a truely humbling experience and ridiculous stretch marks, then yes :p didn't do much for strength but endurance was significantly improved!

Currently faffing with a push/pull whilst I finish cutting up. Has been a while since I've done anything with significant volume so might do some reading on AGVT as I never actually gave it ago as GVT left me as a shadow of a man!

Edit: Are you using a 4x0x0 tempo FF or just using a controlled unrushed rep? and also are you using a M/W/F split with S/S off or just rolling with the punches?
 
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Hi Benny

I do the 40x0 tempo - it's the only way to do it! :D

I do it on a rolling routine - I don't always have the ability to do a set routine on specific days.

I've been out of it for the last 10 days or so as I have recently started a new job and trying to settle into a new routine and it's thrown me a little, I'm doing long hours at the moment but that should settle down once as things become more "standard". My commute is so much better now so I'm feeling less tired, and sleeping better so should be able to recover better.

I like AGVT as it is basically a push pull with high volume and some good accessory work out at a decent loading and decent intensity.
 
Legs 4x10 - work out 2

Ok so I've been out of it for a little, see previous post - but I was back on it today, and will be for the rest of the week, and hopefully from now on, now that I've got myself back into a sort of routine.

I've dropped the weights a little as I've been out of it a little - but hopefully will ramp them back up in due course.

Squats:

Overhead squats:

Bar*10
30*6
40*6
50*5

Back Squats:

60*8
100*6
120*5

Working Sets:

132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4
132.5*4

RDL:

90*4
90*4
90 * 4
90 * 4
90 *4
90*4
90*4
90*4
90*4
90*4

Leg press:

270*6
320*6
350*6

Fancied a bit of conditioning so did the following:

Stair Climbs (20 steps up and down as fast as possible holding weights)

5x up and down stairs with 2x24kg KBs. Target was 15s to go down and back up. Took it in turns with a mate. Pretty good as a finisher!

Session volume (excluding stair climbs and warm up):

14,540Kg


New Phase volume:

54,099Kg


Total volume to date:

123,403Kg
 
Last work out of Phase 2 (4x10) - OHP

And I love yours! :D :cool:

Didn't quite break 10T on the volume of the main workouts - but probably did if I include warm ups - but I was doing side raises so they're never going to add that much weight! :p

OHP
Bar * 12
40 * 8
50 * 6

WS:

57.5*4
57.5 *4
57.5 *4
57.5*4
57.5*4
57.5 *4
57.5*4
57.5*4
57.5 *4
57.5 *4

BOR

70*6 - weight gauging

WS:

80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4
80*4

Side raises

7.5*6
7.5*6
7.5 * 6
7.5 *6
7.5 * 6

Deadlifts

100 * 10
120*6
140 * 6
160 *5
180*5

Felt pretty easy considering the volume of RDLs and Leg work yesterday! :cool:

Session volume (excluding stair climbs and warm up):

9,145Kg


New Phase volume:

63,244Kg


Total volume to date:

132,198Kg


Phase 1 (5x10) Volume = 68,954Kg
Phase 2 (4x10) Volume = 63,244Kg

A little disappointed the volumes should be almost the same - but I did break Phase 2 as I was out of it for 10 days. Let's see how phase 3 goes (3x10) - hard I imagine is the word I'm looking for! :D
 
Hi mate, as you're doing deads/bench/squats twice in a phase, do you up the weight or not? I know you up it on the next phase just to clarify.
 
On the high volume sets I.e. 5*10, 4*10, 3*10 I do deads once but squats twice, bench once. Then do deads as an accessory once. On the high volume days I keep the weight the same.

Bench alternative is ring dips.
 
Hm...may have to look at my programming again, completely read your first post wrong.

So you would do 5x10 on deads for workout 3 for instance, but then do 3x8 on deads on workout 6?
 
Yup. Bear in mind my 1st post is a little out of date. My programme is more like this now:

Workout 1:

Bench 5*10
T-Bar 5*10
Incline DB 4*6-8
Weighted Pull Ups 4*6-8

Workout 2

Squat 5*10
RDL 5*10
FS / Leg Press 4*6-8
DBSS 4*6-8

Workout 3:

Deads 5*10
OHP 5*10
Side raises / Seated DB Press 3*6-8
DB Rows 3*6-8

Workout 4:

Ring Dips 5*10
Pull Ups 5*10
Bench 4*6-8
T-Bars 4*6-8

Workout 5:

Squats 5*10
RDLs 5*10
Leg Press / FS 4*6-8
Walking Lunges 4*6-8

Workout 6:

OHP 5*10
BOR 5*10
Side Raises 4*6-8
Deads 4*6-8


That's the basic overview - of course depending on timing and availability, I vary the exercises accordingly.

I do more squats because I'm struggling with improving my numbers, and want to spend more time under the bar. Similar with OHP, I need to do more volume to push through the barrier.

Deads are too hardcore to do that volume twice in 10 days. I still do them twice, but the second time as an assistance workout.

I still do the main compounds as accessory work so that I still hit the major compounds EVERY session. And I've kept is as push and pull as possible as I LOVE push/pull.

It's ****ing hard work. However, I think I've finally tweaked my routine - so will finish phase 3, and start the new phase (on higher weights) with a bit more confidence. :)
 
Thanks for that, helps a lot.

I'll have a play with my routine again. For the assistance work for deads, what sort of weight would you do in comparison to your main lift variant?

I'm excited :p
 
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